12/18 cal assault bike
12 Double DB hang snatch - @2x10/15 Intermediate: @2x12,5/20 RX: @2x15/22,5
12 Double DB front rack reverse lunges
90 sec rest between rounds
TC: 23
"For Time – 6-Round DB Engine Test"
6 Rounds For Time:
12/18 Calories on the Assault Bike
12 Double Dumbbell Hang Snatches
@2x10/15 kg
Intermediate: @2x12.5/20 kg
RX: @2x15/22.5 kg
12 Double Dumbbell Front Rack Reverse Lunges
Rest 90 seconds between rounds
Time Cap: 23 minutes
Each round combines aerobic output with dumbbell cycling and single-leg strength. The bike will spike your heart rate, and the front rack position on the lunges will test your midline and shoulder endurance under fatigue. The structured rest allows for sustained intensity—if you’re willing to push it.
a-jump workout, bar muscle up workout, burpee pull-up workout, double under workout, dumbbell snatch workout, for time workout, single under workout, wall walk workout
2 rounds for time
100 Single unders / 50 Double unders
35 Alternating DB snatch
5 Burpee pull up / Bar muscle up
5 Wall walks
35 A-Jumps
100 Single unders / 50 Double unders
Rest 3 min between rounds
knees to elbows workout, running workout, toes to bar workout, wall ball workout
For time
30-20-10-5
Knee raises/knees to elbows/T2B
60-40-20-10
Wallballs 14/20 lbs
400m run after each round
crossfit full body workout, dumbbell clean workout, farmer carry workout, functional fitness workout, grip strength workout, shoulder and grip workout, wall walk workout
10 rounds
2 wall walk
10 Double DB clean
20 m farmer walk
assault bike workout, for time workout
For time
50-40-30-20-10-20-30-40-50
cal bike
Rest 1:1 between rounds
5 round crossfit wod, bar facing burpee workout, crossfit interval wod, Deadlift workout, for time crossfit wod, kettlebell push press workout
5 rounds
6 Deadlift
8 Bar facing burpees
12 KB push press
1:1 rest between rounds
Burpee Box Jump workout, dumbbell snatch workout, Goblet Squat workout, hand-release push-up workout, knee raises workout, knees to elbows workout, T2B workout
2 rounds
20 Knee raises/knees to elbows/T2B
20 DB snatch
20 DB Goblet Squat
20 HR push ups
20 Burpee Box Jumps
burpee over box workout, d-ball over box workout, d-ball squat clean workout, for time workout, handstand push-up workout, pike push-up workout, ski erg workout
4 rounds for time
4 D-ball over box + burpee over box
10 Pike push ups/HSPU
10/12 cal Ski
4 D-ball squat clean
1 min rest
assault bike workout, atomic sit-up workout, burpee to target workout, double under workout, e2mom workout, Hang Power Clean workout, jerk workout, single under workout, v-up workout
E2MOM 18
1: 18-30 cal bike
2: AMRAP: 20 single unders/double unders + 5 Hang power clean & Jerk
3: AMRAP: 5 Burpees to Target + 10 Atomic situps/V-ups
assault bike workout, cluster workout, knees to elbows workout, on-off workout, ring knee raise workout, shoulder to overhead workout, toes to rings workout, wall ball workout
15 Rounds - 20 sec on / 40 sec off
Knee raises in rings / Knees to elbow / Toes to rings
BB clusters
Assault bike
BB Shoulders to overhead
Wall balls 14/10 lbs
assault bike workout, EMOM workout, kettlebell clean workout, kettlebell front squat workout, row workout, ski erg workout
EMOM 24
1: 10-18 cal Row
2: 8-10 Dual KB power clean
3: 10-18 cal Ski
4: 8-10 Dual KB front squats
5: 10-18 cal Assault bike
6: Rest
A for time workout is a classic CrossFit format where the goal is to complete a set list of exercises as fast as possible. Your time becomes your score, making each for time CrossFit workout a race against the clock — and yourself.
In a typical for time workout, you'll perform a fixed number of reps or rounds of movements (e.g., squats, push-ups, burpees, or barbell lifts) and finish them as quickly as you can while maintaining good form. This format pushes you to work hard, manage fatigue, and develop both conditioning and mental toughness.
Builds intensity and urgency into your training
Encourages better pacing, efficiency, and recovery awareness
Easy to track progress over time — beat your previous score!
Works well for individual or group competition-style workouts
Whether you're doing a short sprint or a long chipper, the for time CrossFit workout format is a powerful way to test your limits and stay motivated in your training.
